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Which symptoms does jet lag cause?

Which symptoms does jet lag cause?

"Jet lag covers a whole range of symptoms. Most commonly, jet lag affects your sleeping pattern. This is why you might feel really tired, have difficulty getting to to sleep, staying asleep, or waking up in the morning after a long haul flight." - Dr Louisa Draper

"Jet lag covers a whole range of symptoms. Most commonly, jet lag affects your sleeping pattern. This is why you might feel really tired, have difficulty getting to to sleep, staying asleep, or waking up in the morning after a long haul flight."

Jet lag is the term given to a range of symptoms some people get as a result of flying into a different time zone. It happens because your body needs time to adapt to changes in its daily light-dark patterns.

Flying to another time zone upsets your body’s ‘circadian rhythm’ (its natural body clock), because the usual times for day and night change from place to place.

Which symptoms are common?

Jet lag covers a whole range of symptoms. Most commonly, jet lag affects your sleeping pattern. This is why you might feel really tired, have difficulty getting to to sleep, staying asleep, or waking up in the morning after a long haul flight.

When are you likely to encounter jet lag symptoms?

How bad your jet lag is depends on the number of time zones you’ve crossed. Most people will only experience jet lag symptoms after crossing at least 3 time zones. It’s unusual to get symptoms after crossing just 1 or 2 time zones.

Jet lag symptoms also depend on which direction you’re travelling. You’re much more likely to get jet lag symptoms if you’re flying in an easterly direction, than if you’re travelling west. This is because your body finds it easier to adapt to longer days, than to shorter ones, and you ‘lose’ time when travelling east.

What you can do to reduce symptoms

Sometimes, jet lag is unavoidable. However, there are certain things you can do to help reduce your jet lag symptoms and to keep them under control.

When you arrive into a new time zone, the best plan is to:

try to establish a new routine (for mealtimes and bedtime) that fits your new time zone rather than your old one

try to stay awake until it’s time for bed in your new time zone, and avoid taking naps in the middle of the day

stay outside as much as possible, because the daylight will help your body get used to its new routine

Some people also find that taking melatonin tablets helps reduce their jet lag symptoms. Melatonin is a hormone and a neurotransmitter, which your body naturally produces in the evening, to tell your body it’s time to go to sleep.

Sleeping tablets aren’t recommended to relieve sleeping problems associated with jet lag, because there’s a risk of becoming too dependent upon them for sleeping. They can also cause diarrhoea and headaches.

Talk to your local nurse or doctor if you regularly have severe jet lag that doesn’t go away within a few days of arriving at a different time zone.